floFOCUS

Pump&Sweat

bench press: 6×3 @85%

strict press: 3×8 @55-60%

Accessory — 3 rounds:

• 8 close grip bench press
• 10 each s/a db row (bench)
• 12 db skull crushers
• 15 reverse flies

14-min amrap

• 300m row
• 15 push ups
• 10 pull ups

Total Body

30-min

back squat: 6×3 @85%

Accessory — 3 rounds:

• 8 each side DB step-up
• 10 mb hip thrust
• 50ft each s/a farmers carry

e3mom: (rounds)

1. 100 ft db walking lunge (suit case)+ 200m run
2. 200m run + 20 wall ball

floLEVELs:

• level 1 (20/14)
• level 2 (14/10)

HYROX (partner)

40-min amrap (pacer)

• p1: 400m run
• p2: max bike cal

• p1: 20 db thrusters
• p2: plank hold

• p1: 20 walking sandbag lunges
• p2: farmers carry

• p1; 20 burpees
• p2: max cal row

Chipper (partner)

2 rounds w/partner

• 150 cal ski/bike
• 125 sit ups mb pass
• 100 wall balls

Pull

28-min

5×4 deadlift @77%

Accessory — 3 rounds:

• 8 good mornings
• 10/side single-leg hip thrust
• 200ft farmer carry

4 rounds (14 -min)

• 10 t2b
• 25 doubles
• 10 total db oh lunge (switch arm each round)
• 25 doubles
• 10 total db snatches

HYROX

2 rounds : every 6-min

1. 40 cal ski + 30 box jump overs + 200m run
2. 400m run + 30 kb swings + 20 burpees
3. 40 cal row + 30 wall ball + 200m run